ANKLE MOBILITY EXERCISES FOR MOUNTAIN TREKKERS.

ANKLE MOBILITY EXERCISES FOR MOUNTAIN TREKKERS .

You might be doing strength training, cardio exercises, endurance routine, breathing exercises , to be trek fit..... you could be the fittest person on the planet , but with weak ankle joints you may roll an ankle and it's a donkey riding time for you, turning your trekking into a nightmare, not only for you, but for the other team members too.

Poor ankle mobility can inhibit your ability to properly perform compound movements, from trekking, lifting weights, seemingly basic squat patterns. It will immensely effect your gait ( how you walk ), your running economy,and other cardio vascular activities. With ankle mobility being involved in so many movements not only during trekking, but also in your day to day activities, it is important to consider what your own ankle mobility is like, especially your ankle dorsiflexion. Poor ankle dorsiflexion is often due to tightness in one or more of the calf muscles.

The ankles primary need is mobility, while the knee's primary need is stability, the hip's primary need is mobility, and the lumber spine needs stability. If a mobile joint loses range of motion, it will lead to stable joint attempting to compensate for this loss of motion. This compensation will effect the whole chain of stacked joints that the body is comprised of.  Often when someone is experiencing knee pain, the actual cause of this pain may have originated from issues at either the joint above or below the knee (hip or ankle, which are mobile joints).

Whether hiking, trekking, or backpacking, an ankle injury can be a painstaking setback for any adventure travel. Doing hiking exercises to improve your  mobility, ankle strength, and the perception of the position of your body are the most effective methods of ankle injury prevention. Add the exercises and stretches mentioned in my this blog - "ANKLE MOBILITY EXERCISES FOR MOUNTAIN TREKKERS",  to your workout routine to build your strength, balance, and flexibility.

Adequate ankle strength is necessary for stability, which allows normal movement patterns. The ankle joint moves in multiple directions including :

1. Inversion (inward).

2. Eversion (outward).

3. Dorsiflexion (upward).

4. Plantar flexion (downward).

Gaining strength in all four directions is important for preventing future ankle injuries.

When it comes to physical preparation for mountain trekkers or mountaineers, mobility is often completely overlooked by most. Which is a SHAME. Because if certain joints do not have the range of motion they require, then it can cause many compensations through the body. Which may often cause or contribute to discomfort, pain and injury.

While aerobic conditioning and strength training should be two of the big blocks in any mountain trekking preparation, you should be very serious about MOBILITY..... especially ANKLE MOBILITY.

Having a sufficient range of motion in the ankles is important for a couple of big reasons for mountain trekkers :

1) If the ankles are restricted, this will cause the body to try and find more movement somewhere else, which will typically end up allowing extra movements in the feet or knees. This has consequences in your trekking, hiking, running, climbing and strength training, and can often contribute to pain and injury. 

2) If the ankles are restricted, it will be difficult to plant your feet properly on steep inclines, which will cause the calves to do a huge amount of unnecessary work.

While mountain trekking is an activity enjoyed because of it's carefree and exploratory nature, you need to take lot of precautions in your expedition. One of the most common injury among trekkers is an ANKLE SPRAIN. Your ankle joint supplies the power for 40% to 70% of your forward movement during walking.

You sprain your ankle when you roll, twist or turn your ankle in an awkward manner. This impact stretches or tears the strong bands of tissues or ligaments that helps hold  our bones together. Sprains while trekking and hiking are very common because the routs can be challenging and rough throughout  the ranges. Hence, falling and landing awkwardly on your feet are more likely to happen on uneven surfaces. Prior ankle injuries, poor physical strength or flexibility, and the selection of low quality trekking gears add up to the risk of getting sprain.

Do you roll and sprain your ankles often ? Do your knees and ankles give you pain when going downhill ?

In my this blog you will learn NO EQUIPMENT ANKLE MOBILITY ROUTINE that you should do at home to prepare your ankles for the mountains to make them mountain-proof. This is a simple but effective ankle routine which will prevent sprained ankles, rolled ankles or worse ! These are very common issues faced by most mountain trekkers.

ANKLE MOBILITY EXERCISES FOR MOUNTAIN TREKKERS. 

Do these ankle strength exercises and get some leg guns for the mountains :

1. Calf Raise : 

This exercise will also stretch the muscles in the legs and ankles. To perform a calf raise, follow these steps -

a. Stand on a slightly raised platform, such as a step .

b. keep the balls of the feet on the surface of the platform, letting the heels hang off the back.

c. push up with the toes so that the heels raise above the surface.

d. let the heels fall back to just below the surface of the raised platform.

e. repeat the stretch 15 times . 

f. do 3 sets of 15 reps each.

2. Three Way Calf Raise :  1-2 sets. 10 reps per set with 5 sec. hold in each position.  

This  exercise is somewhat same as the calf raise, instead of a raised platform here you have to stand straight on the floor. 

Here, first stand straight , hold a wall or backrest of a chair, with your toes pointing front, then slowly raise your heals to the extent where you feel maximum contraction on your calf, hold this position for 5 secs. then slowly return to the original position. Repeat this 10 times and take about 7-9 seconds rest and do 1 more sets. 

Similarly, now with your toes point inward do this exercise for 2 sets. Again, with your toes pointing outward do this exercise for 2 sets.

3. Single Leg Hop : 1-2 sets. 20-50 reps per side, per set.

This is a very simple but very effective exercise for your ankle flexibility and strengthening. Here you have to stand straight on the floor, first lift your left leg and start hopping on your right leg, make sure that your hop should be initiated by your toe and landing should be also on your toe with your knee slightly bent to absorb the landing jerk on your knees. On each leg hop 20-50 times, do max 2 sets per leg.

4. Single Leg Balance : 1-2 sets.  3-5 attempts per side, per set.

This is a simple workout where you have to just stand on one leg with your head straight & look in front, and balance your body for about 60-90 secs per leg. To make this challenging do this exercise with your eyes closed.

5. Preying Mantis : 1-2 sets . 3-5 attempts + 10 sec. hold per side, per set.

This exercise is bit challenging than the single leg balance. Here you have to stand on one leg, with the other leg extended forward, then slightly bend your knee of the leg on which you are standing and bend your upper torso forward, hold this position for about 10 seconds. Then repeat on your other leg.

6. Dorsiflexion & Plantarflexion with 20 seconds hold :

                                              

They refer to the two surfaces of the foot, the dorsum (superior surface) and the plantar surface (the sole). 

Dorsiflexion refers to the flexion at the ankle , so that the foot points more superiorly. This is the backward bending and contracting of your foot. This is the extension of your foot at the ankle. Dorsiflexion occurs in your ankle when you draw your toes back toward your shins. This you can do either sitting on a chair or standing. Here you have to contract the shinbones and flex the ankle joint. When you raised your toe, hold the position for about 20 seconds.

Plantar flexion refers extension at the ankle, so that the foot points inferiorly. This is the movement that allows you to press the gas pedal of your car. here you are on your toes. This movement of the foot in a downward motion away from the body. This exercise can also be done by sitting on a chair or standing. When you raised your heel, hold the position for about 20 seconds.

7. Planter Calf Smash with 90-120 seconds hold :

This is a simple calf raise exercise, the difference is here you have to hold the raise with maximum calf muscle contraction for about 90-120 seconds.

8. Dorsiflexion Bounce : 2 sets with 30-60 reps per set :

Be on the floor on your knees, then take your right foot forward and be on lunges position. Then try to lean far forward as much your dorsiflexion will allow , make sure your front knee is not rotating inward. Now bounce as much as that your knee of your leg which is at back raises for about 4-5 cms from ground. Do about 30-60 reps per set, then repeat with your other leg forward.

9. Ankle Roll : 2 sets with 15 reps + 20 second hold, per set.

Here we will be rolling our each ankles , first externally for about 15 reps per leg and then holding it for about 20-30 seconds at the end of last rep, then do the same with internal roll.

This exercise you can do either standing or in squat position.

10. Thunderbolt or Diamond Posture (Vajrasana) : To be on this posture for minimum 60 seconds to start with, as you progress may go up to 15-20 minutes.

End the routine with a YOGA ASANA -  sit in VAJRASANA posture (Thunderbolt or Diamond Posture) & do slow & deep inhalation through your nose & slow exhalation through nose. This Yoga posture strengthens your back,legs, pelvic muscles & stretches your Knee, ankle & hip. 

Start by kneeling on the floor. Pull your knees and ankles together and point your feet in line with your legs. The bottoms of your feet should face upward with your toes touching. Sit back on your legs with your buttocks resting on your heels and thighs resting on your calves. Put your hands on your thighs and adjust your pelvis slightly backward and forward untill you are comfortable. Keep your head straight to gaze forward, with your chin parallel to the floor. Position your hands palms down on your thighs with arms relaxed.  

Do this Ankle mobility routine at least 3 times a week.

IMPORTANT : 

💪 It is always advisable to consult your doctor / a qualified instructor before starting any new exercise routine. 

💪Take minimum 20 seconds of rest between each exercise. Can sip water in between exercises.

Your valued comments, questions & suggestions in the comment section below, about this blog will be highly appreciated.

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